I believe that one of the most underrated exercises at the gym is the rack pull. Why? People simply see it as an accessory lift for the deadlift, or bodybuilders tend to like to do rack pulls more like shrugs. However, it seems that nobody has really attempted it as a one repetition maximum attempt (one rep max). Also, nobody seems to be interested in having new personal records, PR‘s for their rack pull.

Is there a proper way to do it, or a proper form?

I don’t think so. My simple suggestion is adjust the safety pins on the side, to a height which feels natural to you. Considering that everyone has different bodily proportions, and different heights, here you must adapt the equipment to you, rather than adapting yourself to the equipment.

Do I need to use straps or a weightlifting belt?

No. My simple suggestion is when you attempt a really really really heavy weight, near your maximum or at your maximum, just use weight lifting chalk. My suggestion is to buy the liquid chalk which comes in a tube which you could easily buy on Amazon. it is more compact, portable, and less messier than standard weightlifting chalk.

How to progress

On your heaviest lifts, use a mixed grip. Which means one hand is overhand, and the other hand is underhand. This is beneficial because it prevents the barbell from slipping out of your hands.

In terms of progression, it is very simple. Simply keep adding more weight to each side of the barbell until you literally cannot lift it anymore.

Decrease the range of motion, increase the weight

As a practical tip or thought, I believe that the best strategy is decreasing the range of motion, and increasing the weight. For me, I would prefer to rack pull seven plates rather than to do a full range of motion deadlift from the floor with six plates.

For me, seeing yourself putting more weight on each side is more fun and thrilling, and to do a more “proper” lift.

Also as a theory, I think this is a really good way to train your grip. Why? To become more tenacious in life, metaphorically and literally, you must strengthen your grip. Then it seems that the best way to become more tenacious in life is to to strengthen your grip. Once again, no weight lifting straps. Just a mixed grip and chalk.

The legitimacy of a rack pull?

As a fun thought, find the strongest guy at the gym, the guy who can deadlift the most, and just ask him whether he could rack pull seven plates, with only using chalk and a mixed grip, no straps. Could he do it? Uncertain.